Muscle power is an essential component of physical training for many sports. Arguably, among others, in sports such as football, hockey, soccer, tennis and basketball, to name a few. However, there are several ways to develop that muscle quality: plyometrics, medicine ball throws with, raised light loads at high speed, contrast method, etc.. However, weightlifting is often preferred means by physical trainers to allow their athletes to achieve their objectives. It must be remembered that weightlifting is a sport in itself and follow to the letter a trainer for a weightlifter can be detrimental to the development of sport athlete strength-speed.
You're probably wondering why I would caution you against weightlifting when the product I am about to do the review is a process of learning from the clean soil or clean power. Well, because Coach Joe Kenn is not a weightlifting coach, but a renowned fitness trainer who uses weightlifting as one of the great pieces of the puzzle that is the physical preparation of athletes. Its newest product, Push, Jump, Punch is a manual that describes step by step how to integrate the power clean in a program of sports training.
Step One: Introduction
Here, Joe Kenn tells her first experience with weightlifting. First, he mentions twice in the first sentence he is not a weightlifting coach. For that gains control after the power transfer in clean sport, it is necessary that the movement is fluid and contains the famous triple extension of the complex ankle-knee-hip as sought. It is not with heavy loads and poor quality of movement that we will see significant gains. Thereafter, he explains the three stages of the power clean:
Push: push her feet into the ground to lift the load.
Jump : triple extension to increase the speed of the bar.
Punch : positioning the elbows upon receipt of the bar on his shoulders.
Is it all happens simultaneously. No. Coach Kenn contends that there is a way to teach movement and, despite the fact that many argue that teaching weightlifting is too long and complex, you just find the right way to teach his athletes.
Second step: the athletic stance
The basis of all movements in sports. You can not build a house without solid foundation. You can read more about the athletic stance here in one of my articles on the subject.
Third step: the selection of exercises
In this section, Coach Kenn covers the exercises he uses in his teaching the power clean. For the phase of push, it uses the particular Trap Bar Deadlift and Deadlift raised to reinforce the starting position, the position of athletic. The trap bar Deadlift exercise is more natural for the new initiates, who often lack the mobility / flexibility to position itself with a conventional Deadlift.
For the phase of the jump, the Romanian Deadlift With shrug and clean grip snatch exercises are encouraged. The first sign of movement hip hinge , exercise very appreciated by Dan in particular to John teach the hang clean and snatch, which stress the gluteal muscles and hamstrings while protecting your lower back. The clean grip snatch, meanwhile, is working triple expansion while limiting the stress level the shoulder joint.
For the punch, the year used is the front squat. For those who do not have the flexibility of the wrists, Coach Kenn has a year to improve this aspect of the front squat.
It is important to mention there is a logical progression for the years mentioned above. Often, we break the movement and it strengthens the components before releasing them back together to perform the entire exercise.
The fourth section of the product is a collection of images that illustrate the various steps in the exercises used by Joe Kenn. clear images that we have the exercises in various planes.
Finally, the last section contains an example of how it is possible to apply the steps presented above in an annual planning training for an athlete (in this case, an athlete in college-age period specific preparation during the summer).
short, the product Push, Jump, Punch Joe Kenn is a perfect tool for a physical trainer with a good command of execution Olympic movement and who wishes to incorporate these movements into his workout plan. When adapted to the athlete, the clean power and other Olympic lifts, combined with other complementary exercises and other pieces of physical preparation, may be an effective choice in the development of young athletes. You can get the document in electronic format on the website of Big Power House here.
